Adarq.org

http://www.runnersworld.com/masters/hard-every-day

"It's just that I feel very comfortable at 6-minute pace," he says. "Much slower than that and I feel like I am working and breathing harder, and I begin to lose form and rhythm in my running."

updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/19/2016

goals:

- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- burnouts: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

---

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~11 PM
wakeup = 6 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = right calf very slightly
aches = none
injuries = left index finger swolen slightly (odd)
- still................ wtf?
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

6:10 AM

- beet + tart cherry juice
- banana
- 1 oz concentrated coffee



Session: Morning

7 AM
- 79 F
- 89% humidity
- shirtless

warmup: ~1.5 mi of off and on light running until i break a good sweat

run: 3.15 mi in 20:47
- 5k: 20:29
- splits: 6:09, 6:35, 7:08, rest: ~5:48
- strategy was to run the first two miles hard then coast the third
- drenched af.. but, felt good shirtless



Food

8 AM

- 2% milk
- propel



Nap

10 - 11 AM
- passed out



Food

11 AM

- big spinach salad: 9 oz + 2 oz spinach, olive oil, lemon, mixed nuts, garlic, tons of asiago
- 2% milk
- green tea
- a whole bar of dark chocolate



Nap

2 - 3 PM
- passed out again
- damn!!

man I AM WRECKED.. I feel like i've been at the beach or something ... and i'm just tired af.




Food

3:30 PM

- 1/2 suja drink (the spicy one)
- 3 x banana

had a bad reaction to this for some reason .... heart was racing and i felt like crap.. took another nap, fixed it.



Nap

4 PM - 5 PM



Session: Evening

7:30 PM

warmup: run to court

jumps: submax
- L-SLRVJ mostly 10'4-10'5, had a few 10'6"s and potentially one 10'7" which was ridiculous
-- the ~10'7" was done with a "~sub 5 min/mi run runup": meaning, I basically used my more powerful run form during the runup from a further distance, instead of my normal runup.. felt good.. tried it again after and was too tight - jump sucked.
- R-SLRVJ: light backboard taps
- ~15x each
- jumps felt amazing

~400m repeats:
- 4 @ ~5 min/mi pace
- ~400m sub 10 min/mi jog recovery between each

a few light sprints:
- 3 @ ~80%
- felt good but "slow"
- ~16 mph max



Food

9 PM

- 2 x 2% milk
- banana
- propel



Stretching

9:30 PM

- lots of hamstring/quad
- right hamstring/calf feels a little weird



lmao .... 3 naps.

nice vid

<a href="http://www.youtube.com/watch?v=Uhulm6Yyw1A" target="_blank">http://www.youtube.com/watch?v=Uhulm6Yyw1A</a>

Galloway's Book on Running (1984) has a chart called "Adjusting race pace for heat".
Estimated temperature at finish...Slower than goal pace
55-60 degrees.....1%
60-65 degrees.....3%
65-70 degrees.....5%
70-75 degrees.....7%
75-80 degrees.....12%
80-85 degrees.....20%
above 85.....forget it, run for fun

He attaches a note: "This chart is based upon my own experience in the heat and talking to other runners. It has no scientific verification, but I think you get the general idea."

http://www.runningstrong.com/temperature.html

Let's say your athlete has previously turned in a 3:00 marathon in cool temperatures (40 degrees F). Today's race day dawns with a WBGT temperature of 60 degrees F (15 C). Based on this research, it's reasonable to anticipate they'll be about 6% slower than they would be at around 40F. If you do the math for your 3:00 marathoner, you'll find it changes the anticipated finish time to about a 3:10. Pace per mile should be adjusted from the "planned" 6:52 to a more realistic 7:17. Failure to take the environmental conditions into account will likely come with a penalty later in the race!

http://well.blogs.nytimes.com/2010/11/03/phys-ed-will-training-in-the-heat-improve-your-performance/?_r=0

The cyclists who were heat acclimated performed anywhere from 4 to 8 percent better than they had before they trained in the heat, while the control group did not improve at all.

updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/18/2016

goals:

- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- burnouts: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

---

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
- feh!!
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = right calf very slightly
aches = right ankle slightly
injuries = left index finger swolen slightly (odd)
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

8 AM

- beet + tart cherry juice
- banana



Session: Morning

9:30 AM
- HOT AS FUCK
- ~105 F heat index

warmup: ~1.5 mi of off and on light running until i break a good sweat

run: 3.18 mi in 22:29
- 5k: 21:56
- splits: 6:12, 7:03, 7:54, rest: ~7:20
- absolutely dead.. drenched.. death.

death graph:





Food

10 AM

- 2% milk
- sambozan berry drink



Food

11 AM

- fresh coconut (juice + meat)







Food

12:30 PM

- spinach + mixed greens salad with garlic, olive oil, balsamic, goat cheese
- 1 piece of brisket
- 1/2 piece of dark chocolate
- 1/2 piece of hoagie roll
- green tea



the brisket as they were cutting it ^^ :f




Food

4:30 PM

- dark chocolate
- propel




Session: FAIL

5:30 PM

- drove to the track .. was going to jump then do track stuff
- park/track closed
- and lightning storm rolling in..
- still not sure if im going to be able to do anything tonight



Food

7:30 PM

- chicken soup
- 1/2 of a turkey & brie sandwich



Food

10 PM

- 2 x banana
- 2% milk



feel pretty tired right now tho. morning run took alot out of me.. feel like i've been baked in an oven.